Hi,
I'm Matt Young from the Melbourne Meditation Centre and this is a shortish guided meditation specifically for when you're feeling tired,
Frazzled or worn out.
As we begin,
Take some time to get comfy.
This is not the type of meditation in which you have to look dignified or remain upright.
You can let yourself sink into the welcoming softness of a couch or lie down in bed.
Give yourself permission to let go of the need to be productive,
To acknowledge any fatigue you feel and to let yourself surrender to the call for deep rest.
Whatever position you choose,
Feel free to stretch,
Yawn or sigh.
Your body may not want to settle down immediately,
So don't feel like you have to remain still.
There's no rush.
If you get an impulse to move,
Let that be okay.
And don't be in a hurry to relax or even to close your eyes.
You can let them close of their own accord,
Whenever you feel ready.
And remember,
There's no wrong way to do this meditation,
It's not a test.
Just be curious about whatever unfolds and don't worry too much about whether you follow along with these suggestions I'm making or not.
And begin to relax now,
Letting the breath fall from your body,
Your shoulders dropping a fraction with each exhalation.
Feel the weight of your body sinking downwards as you release each breath,
Letting your muscles just hang from the bones,
Limp and heavy,
And let your belly relax too.
There's no rush.
Sink into the body,
Like you're slipping into a warm bath and imagine a warm hand coming to rest on the back of your neck,
A touch,
Gentle,
Soft,
Tender.
How does that feel?
Whatever you focus on,
Let your attention have those same soothing qualities,
Soothing the muscles of the face,
The jaw,
The neck and the shoulders,
And feeling your ribs fan apart as you breathe,
And perhaps you become aware of places of tension or discomfort in the body.
If so,
Let your attention rest with these sensations,
As though you're gently massaging the body with your mind.
Perhaps you experience a feeling of relief as emotions begin to surface.
There might be thoughts about the day that's been,
What's to come,
Or something else.
Permit yourself the time to stay with the thoughts and feelings that surface.
You can acknowledge them,
Explore them,
Or watch them,
Or simply let them drift about.
It's your choice.
Maybe there's somewhere in your body that aches,
And your awareness is naturally drawn there,
Or perhaps some emotion surfaces,
Asking for your attention.
Notice that,
And just breathe,
Quietly,
Restfully.
Allow your attention to rest with whatever emerges,
Moment to moment.
The kindest thing,
Maybe just to let things be,
Not trying to change anything.
Doing your best not to judge things good or bad,
Right or wrong,
Just noticing.
Offering yourself the support or empathy you might need,
Or simply allowing yourself this opportunity to rest.
Let your attention drift,
As though you were drifting off to sleep,
And whatever your impulses.
See if you can invite in a feeling of kindness and gentleness,
Noticing any response to this suggestion to be kind.
Perhaps resistance or annoyance,
Alternatively pleasure or relief,
Or nothing at all.
No right or wrong,
Simply your experience.
And if you drift into sleep,
Let that be fine.
You might picture yourself floating on a cool blue sea,
Or staring into the flickering flames of a campfire,
Or recalling sweet memories from childhood.
Letting things flow as best you can.
Making no effort to control your mind,
Or to interrupt your thoughts.
Meditating without any rules or regulations,
Just doing what comes naturally.
And as we prepare to end this meditation,
Check in with yourself once again.
You might like to feel the weight of your body.
Your sense of the space you occupy.
Take a few deep breaths.
Feeling that oxygen swirl through the lungs.
You might like to gently stretch or move.
Continuing to listen to your own needs.
And when you're ready,
You can gently allow the eyes to open.
Thanks for listening,
And happy meditating.
